I don’t believe that deprivation is a healthy approach to anything! That’s why I coach using a concept I learned at nutrition coach school called “crowding out”, referring to the natural process that happens when you add more of the good stuff in first.

If you’ve ever been on a diet, one of the first rules included a list of foods to avoid. Maybe the first day or so felt okay, but as time went on, the recommended substitutes probably didn’t make up for the cravings that lingered for the foods you were used to or favored. When such diets come to an end, the most common outcome is a gradual return to old eating habits.

What is Crowding Out?

Crowding out is a dietary strategy that focuses on increasing the intake of healthy, nutrient-dense foods, such as fruits, vegetables, whole grains, and lean proteins, to naturally reduce the consumption of less healthy options. The more healthy foods you add to your existing diet, the less room you’ll have for junk, and the more sensitive your palate will become to ultimately appreciate a greater variety of healthy ingredients. You’ll literally crowd out the unhealthy foods until you reach a balanced diet that is sustainable and makes you feel great – even if that still includes an occasional guilt-free indulgence!

The Benefits of Crowding Out

1. Sustainability: Unlike restrictive diets that can be hard to maintain, crowding out allows for gradual changes. It’s about progress, not perfection, making it easier to stick with over the long term.
2. Nutrient Density: By focusing on adding nutrient-rich foods, you ensure that your body gets essential vitamins, minerals, and antioxidants, which support overall health and vitality.
3. Positive Mindset: Crowding out encourages a positive approach to eating. Instead of feeling deprived, you feel empowered by the variety of healthy foods you can enjoy.
4. Improved Digestion: Adding more fiber-rich foods, like fruits and vegetables, can improve digestion and promote a healthy gut microbiome.
5. Weight Management: By naturally reducing the intake of high-calorie, low-nutrient foods, crowding out can help with weight management without the need for strict calorie counting.

How to Implement the Crowding Out Method

1. Start by Eating More Vegetables

Instead of focusing on what you can’t have (which is a negative), expand your shopping list to include more of the nutrient-rich foods that can help your body thrive, especially vegetables. Experiment with different flavors, colors, and healthy recipes, making note of what you like and don’t like. If you don’t like peppers and bok choy, that’s okay. Don’t force it.

Start Small: Begin by adding one additional serving of vegetables or fruits to your meals each day. For example, add a side salad to your lunch or a piece of fruit to your breakfast. But if squash and broccoli taste good, then add those to your regular repertoire while meal planning.

2. Seek Out Healthy Alternatives to Your Favorite Foods

Once you start looking, you’ll be amazed at how many foods are both healthy and delicious. Have a sweet tooth? Try dark chocolate or coconut maple cashews instead of conventional candy bars. Like savory chips? Try baked beet and sweet potato chips instead of regular. Craving pasta? Try rice noodles cooked in veggie stock. The point isn’t to try to fool yourself into liking something, but to simply explore all the possibilities of healthful foods.

Experiment: Explore different types of fruits, vegetables, whole grains, and lean proteins. Trying new recipes and cuisines can make healthy eating exciting and enjoyable.

3. Go at Your Own Pace

Diets that have strict timelines are intended to create results that are quick, but not lasting. If you’re truly focused on health and happiness that lasts a lifetime, don’t worry about putting unnecessary restrictions on yourself. Implement changes at a pace that works for you, and find your own way to stay on track. Try a new veggie every time you go shopping.

Add In or Toss out: Toss out one to two unhealthy things from your pantry or refrigerator every week. Do something uplifting and positive every Sunday just to feel good inside and out. As long as you keep moving forward, you are doing great!

Conclusion

Crowding out is a simple approach to healthier eating that is also very powerful. By focusing on adding nutrient-dense foods to your diet, you naturally create less room for unhealthy options. This method not only promotes a positive and sustainable relationship with food but also supports overall health and well-being. So, start crowding out today and embrace a healthier, more vibrant you!